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Zusammenfassung von Stick with It

Name: Stick with It
Rating: 4.3 (109 reviews)
Author: Sean D. Young

Sean D. Young

A Scientifically Proven Process for Changing Your Life – for Good

4.3 (109 Bewertungen)

20 Min.

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Stick with It
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What’s in it for me? Find out how to make your New Year’s resolutions stick.

It’s the same thing every year – you want to get in shape, start eating better, stop smoking or finally finish that project you’ve been talking about for ages. And, most of the time, you’re lucky if you make it to the end of February before it all falls apart.

It’s time to resolve not to let this happen again.

We all have certain habits and tendencies that are at odds with our best intentions. The good news is, we’ve made some major progress lately in terms of understanding the way our mind works, and how we can trick ourselves into doing what we’d really like to do.

These blinks represent a compilation of some of the best research on how to start good habits, as well as techniques to help you follow through on your goals. So dive in to start checking off those goals and making resolutions that will last!

In these blinks, you’ll discover

what Weight Watchers can teach you about achieving goals;
the difference between a neurohack and a life hack; and
how PTSD therapy can help you break a bad habit.

If you’re looking for more motivation, break down your dreams into manageable steps.

No matter how big your goal is, try to remember that Rome wasn’t built in a day.

Indeed, the first tip for achieving your goals is to know that your mind will respond better to small steps than to giant leaps.

Just consider a 2012 study that followed the progress of 126 overweight women who were trying to lose weight. The researchers found that those who focused on short-term goals, like sticking to low-calorie food every day, were more likely to lose weight. Not only that, but those who focused on hitting long-term goals, like losing a certain amount of weight by the end of the month, actually gained weight.

Short-term goals are effective because they take advantage of the way your mind works. For instance, the pleasure we feel when earning a reward is associated with the dopamine our brain releases when we anticipate that reward. Just the thought of being able to check off a meaningful goal is treated like a reward in your brain. Therefore, it's more pleasurable and motivating to set small and frequent daily goals, and thus earn these consistent rewards, than it is to aim for some distant, future goal.

So, when you’re setting up a new target for yourself, think about how you can break this broader task into three smaller categories: steps, goals and dreams.

Steps contain small tasks that take two days or less to complete. If your goal is to learn a new language, this might entail signing up for a course or buying a workbook.

Goals should contain both the short-term and long-term objectives. The short-term goals, which should take around a week to complete, should add up to complete the long-term ones that take around a month to complete.

Lastly, dreams are ultimate goals that will take three months or longer to complete. So, If your dream is to write a book, the steps might be to write one page a day, the short-term goal might be to write 2000 words a week, and the long-term goals might be finishing a chapter every month.

If you want to stick with it, make sure you're part of a supportive community of like-minded people.

So if the first stride toward reaching your goal is breaking down your dream into the right steps, the second can be to find external support.

That’s why the next tip is all about giving yourself a solid support system. In fact, a great way to increase your chances of success is to surround yourself with people who have like-minded goals.

Take advantage of human nature in order to reach your goals.

There are three basic needs: food, shelter and sleep. While people in modern societies don’t usually give much thought to these basic elements of human survival, being mindful of them can help you reach your goals.

Another important human need, and one that can greatly influence our behavior, is social interaction.

Making changes to your environment and having a clear direction can help you stay on track.

There’s an old saying from the author Henry David Thoreau that says, “The path of least resistance leads to crooked rivers and crooked men.” Thoreau’s piece of wisdom is one that we tend to hear repeated throughout our lives: don’t take the easy way out.

But not taking the easy way doesn’t necessarily mean you should take the hard way.

By taking certain actions, you can change your thoughts and stay motivated.

Have you ever heard of a neurohack? It’s like a “life hack,” but one designed to improve the way you think.

Researchers have been finding all sorts of ways our behaviors can be hacked. Some of them are rather surprising, like the research that suggests holding a pencil between your teeth tricks your brain into laughing more!

Avoid the pitfalls of fear-based motivation and working solely for rewards.

If you’re trying to teach a dog a new trick, you’re probably going to reward it with a treat when it accomplishes a task, right? Well, as it turns out, humans also respond well to rewards. But since we can be more complex than animals, there are a few things to keep in mind.

To begin with, remember that positive reinforcement is a more effective motivator than fear.

The secret to eliminating bad habits is to replace them with positive ones.

Bad habits are like an uncomfortable pair of shoes or an old broken toaster. The best way to fix them is to replace them with something that works.

However, swapping out a bad habit for a good one is trickier than going to the shop and getting a new toaster. In this case, it helps to know how a habit forms in the first place.

There are three types of unwanted behavior that we typically engage in.

If you make a mistake, someone might ask, “Why on earth did you do that?” This can be a tricky question to answer – but generally speaking, it was probably caused by one of these three types of behaviors:

The first is known as automatic behavior, which is the kind we engage in without conscious awareness. This would include acts like nail-biting or mindless snacking on junk food. The best solution here is to remove temptations and to replace these habits with positive ones.

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Worum geht es in Stick with It?

Stick with It (2017) offers sensible advice that you can start using today to make positive changes in your life. Drawing from real-world case studies and the latest behavioral research, author Sean Young provides a thorough and rational plan for how you can combat your bad habits and follow through on your dreams and goals.

Wer Stick with It lesen sollte

Anyone struggling to make lasting changes in their life
Readers who are eager to break bad habits
Professionals keen to improve ineffective personal work routines

Über den Autor

Sean D. Young, PhD, is a professor at the Department of Family Medicine at the University of California, Los Angeles, and the director of the UCLA Center for Digital Behavior.

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